WARM-UP
1) Bird Dog Variations, 5 reps R/L each
2) Banded Glute Bridge, 10 reps with a 3s pause
3) Barbell Back Squat (5 reps each)
4) High Glute Smash
STRENGTH: Back Squat, 1RM
ACTIVE MOBILITY (90s per area)
1) Couch & Frog Stretch
2) Anterior Ankle Mobilization
3) 1st Rib Mobilization
4) Banded Lat & Pec Stretch
WOD: 10-minute alternating EMOM:
EVEN MIN: 12 KTE’s
ODD MIN: Wall Balls, ME reps
COOL DOWN
1) 100m Walk
2) Core Work: Back Extension static hold, accumulate 2 minutes total
3) Foam Roll (10 passes per area)
4) Glute Stretch (2-minutes R/L)